Monday, January 18, 2021

Training log - Week ending 1/17/2021

This week was 65 miles of running, 1000 yards of swimming and 10 "miles" of pool-running -- training log is here

Just two workouts this week - a treadmill workout on Tuesday (after I noted the track was a bit slicker than I would like), and a marathon pace workout on Friday.  I wasn't sure what would be happening in the DC area over the weekend, so I did my long run on Friday just to get it done.  I did it on the W&OD trail, which meant a steady climb one direction and a steady drop the other way.  A bit different from my preferred Hains Point route (Hains Point was closed to all as of Friday).


A lot of my preferred running routes are either blocked or challenging to access, due to current events.  I'm not complaining per se - I totally appreciate the reasons why.  But it will be nice when things calm down.


Doing my long run on Friday this week does set me up to do 3 workouts next week, with 2 easy days between each, so that's a plus.



Dailies 


Monday: 8 miles easy on the treadmill (9:07), followed by upper body weights/core and then 4 miles very easy outside (8:47) plus drills and two hill strides.   Foam rolling at night.


Tuesday: 12.5 miles including a treadmill workout of 7x1K with 75 second recoveries, followed by 6x45 seconds hard with 75 seconds jog.  Splits for the 1K repeats were 3:51, 3:52, 3:53, 3:52, 3:53, 4:00 (sensor dropout?), 3:53.  I suspect my actual pace was a bit slower than what was reported by the sensor.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.


Wednesday:  5 "miles" of pool-running and streaming yoga in the morning; foam rolling at night.


Thursday: 8 miles easy outside (9:14), plus drills and two strides, followed by upper body weights/core and 4 miles very easy on the treadmill (8:47). Forgot to foam roll.


Friday: 16.5 miles, including a marathon pace workout of 2x5 miles at marathon effort with 1 mile float in between.  Splits were:


5 miles in 35:26 (7:17/7:08/7:07/7:02/6:52 - 7:05 pace);

7:56 float;

5 miles in 34:59 (7:11/7:08/6:58/6:55/6:47).


(Each set was net uphill and then net downhill)  

 
Followed with 500 yards recovery swimming.  Foam rolling in evening.

Saturday: 5 "miles" pool-running and streaming yoga in the morning; foam rolling in the afternoon.


Sunday:  10.5 miles very easy outside (9:19), upper body weights/core, and then another 1.5 miles very easy on the treadmill (8:57).  Foam rolling in afternoon.




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